Grand Trunk CrossFit – CrossFit


3 minutes cardio

20 russian KB swings

2 rounds w/ BB

5 back squats

5 good mornings

5 front rack reverse lunge

5 push press


90 sec pigeon stretch each leg

90 sec banded front rack


Strict Press From Push Jerk Receiving Position (3×5)

keep a tight midline and a straight bar path, find your heels in both the dip and the catch position
looking for quality reps,

strict presses from jerk receiving position, increasing wt


Pausing push jerk (3×3)

Pause For 2 Seconds in Dip & Catch

find your heels in both the dip and the catch, jumping and landing on your heels will allow for better power and balance. quality reps

stay below 50% of 1 RM push jerk


Push Jerk (5×3)

5 sets

every 1:40 do 3 reps

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 70%

Set 5: 70%


Metcon (AMRAP – Rounds and Reps)


21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges (53/35)

7 Push Jerks (165/115)
Choose weights on all 3 movements that you can complete in 1-2 sets each round

hold KB in goblet position and alternate legs, 7 each leg, on the reverse lunge

Categories: WOD